When they hear the term strength training, some people immediately picture bodybuilders lifting heavy weights. In reality, strength training isn't only for athletes or those who want big muscles. Working your muscles regularly is an important part of keeping your body fit, and its role actually tends to become more noticeable as you get older.
What Is Strength Training?
Strength training is a type of activity that makes your muscles work against a load or resistance. That load doesn't have to be a heavy piece of equipment. Your own body weight, such as when you squat or push against a wall, can already be a form of strength training. The key is to give your muscles enough of a challenge so they are prompted to grow stronger.
Why It Becomes More Important as You Age
As we age, the body naturally tends to lose some of its muscle mass and strength if it is rarely exercised. Yet strong muscles help us do simple everyday things, such as standing up from a chair, climbing stairs, or carrying groceries. For that reason, maintaining muscle strength can support your independence and balance in later years. Even so, how much of a difference it makes varies from person to person.
How to Start Safely
You don't need to start out lifting heavy weights. A few principles below can help:
- Start with light movements, for example using your own body weight
- Prioritize proper technique and form over forcing heavier loads
- Increase the challenge gradually, in line with your condition and ability
- Give your body time to rest so your muscles can recover
If you feel unusual pain or your body feels too tired, stop and don't push through it.
This article is general education, not a diagnosis or a training program designed specifically for your condition. If you have a particular medical history, an injury, or any doubts about getting started, it's best to first consult a doctor, including a 20FIT doctor, before trying strength training.